Mediation For The Masses

Meditation: Health And Science

Why Meditating Is Essential During Quarantine

There is perhaps not a single person who does not complain about their busy schedule ever. I am guilty of doing that several times a day, and my best friend, Lena, always happens to be my shock absorber.

I did not know how Lena would react to my complaints at first. We practically grew up in the same neighborhood, so I was aware of how temperamental she could be. But as the years went on, my best friend became calmer than ever, as if nothing could faze her.



When I asked Lena how it was possible, she said, “It’s all thanks to meditation.” I almost laughed at that answer since we used to joke about individuals who did it. (Those were not our finest hours, I know.) But then I saw how serious she was and decided to try it during the quarantine.

Below are my findings so far.

It Helps You Stay Away From Social Media Effectively

A lot of people thank God for the creation of YouTube, Instagram, and TikTok. They say that they may have gone crazy during the quarantine without them. However, they probably forget that social media channels are full of depressing content and fake news, which can make them hate staying at home more.



You can avoid becoming one of those people by meditating. Doing so requires a level of stillness that you cannot get if you keep on checking your phone for notifications. Thus, to have a successful session, you have no choice but to step away from social media.

The Quietude Drowns All The Internal Noise

Whether you get coronavirus updates from your smartphone or TV, there is no way for them not to affect you. Imagine, the news anchors talk about the new deaths and positive cases every single day. At the time of writing this blog, some countries have even experienced a second wave of COVID-19 cases. It is not shocking if you worry about catching the virus in no time, given other people’s lack of discipline.



The only thing that may silence the internal noise that you are dealing with is meditation. After all, you cannot think of anything while doing it. You merely have to listen to your heartbeat and find your center until your thoughts blend in the background. Once you come out of the meditative state, the quietude can govern your system.

You Won’t Feel Too Bored

You may have seen some articles about individuals who have started baking, writing, gardening, or doing random things during the quarantine. Some of them have always wanted to try that and are happy for the free time that the stay-at-home order has given them. But others feel too bored with streaming shows and movies, so they work on other activities.



In all honesty, boredom tends to be a foreign word for people who meditate. You can remain in one position for hours without feeling the need to tap your fingers or hum or turn on the TV. Days can pass by, and you may never get tired of meditating.

Final Thoughts

How I look at meditation now is much different from how I used to see it. In the past, I assumed that it was a fad that socialites and hippies alike popularized. However, my eyes have since been opened to the fact that this ancient practice should be honored and passed to new generations.

Even when the quarantine ends, I will not stop meditating. Maybe I won’t be able to do it as much as I want to daily, but I can feel contented if I get to sit down and meditate every night.

Yoga With Your Best Friend


I had no plans whatsoever to attend the 2017 Yoga Convention by Elysia, wherein the famous Garth Hewitt, together with other renowned Yoga instructors, were going to facilitate. But if you just had a major breakup with your husband of ten years since he left you for a younger woman, who is fit and YOUNG, you would join your best friend on anything. It changed my life, though. I am just so happy that he left me and that I came with my best friend on that “boring” yoga convention.


Benefits Of Yoga And Meditation To Leadership


Yoga and meditation may not be the first thing that will come to mind when you imagine ways to become a good leader.  One may think that these practices are not utilized in relating to other people; instead, they are used for purely personal relaxation and inner reflection. However, yoga and meditation were found out to be a beneficial practice especially in terms of relating with others; thus, it can be both useful in attaining personal needs and enhancing one’s abilities as an effective leader. As Dana Anderson, LPC, wrote in her article, “Mindfulness helps people develop the capacity to handle what life throws at them and creates emotional resilience.”

The following are the reasons why yoga and meditation can help develop excellent leadership skills. 




How Meditation Affects Students’ Performance



Research suggests that the more you practice meditation, your capacity to understand and absorb information, adaptability to any situation in your life, and remembering a series of events is improved. The reason for this is that meditation is a form of exercise for our brain. It is not just one of the best brain exercise but the very best training for our brain.


How Meditation Benefits Employees And Improves Job Performance

The pressure our job gives can be endless and exhausting. Some even think about how they will stand out from their colleagues, what risks should they take, or how they should deal with evil bosses. In short, every employee has their fair share of agony in the workplace, and all of them might not bode well for their performance.

In this case, meditation might be the best thing to offer your subordinates or colleagues. It is a technique to clear the mind and radiate positivity. Continuous meditation can improve many aspects of your life, and one of those areas includes your productivity at work.

Richard Chambers, a clinical psychologist, states, “With life speeding up and getting busier, we are bombarded with countless distractions, including of course digital technology. These things encourage distractibility and reactivity, leading to stress and impaired performance. Mindfulness offers us simple, practical ways to stay focused on what is important, reduce stress and improve our performance at whatever we do.”

Top Benefits Meditation Brings To Workplace 

Most of us are stuck behind our desks or in conference rooms for most of our day. Thus, having a short routine that helps you refresh your mind and attention can be beneficial.


  1. Burnout Killer

Sometimes, a company’s employee of the month is also the one who feels tired and exhausted. They can be super productive at first, but it can change for some time if they don’t get the rest they need.

If you like your employees happy and healthy, always encourage them to take a break, relax, and breathe. For Robert Poynter, LPC, “Mindfulness is about being fully aware of whatever is happening in the moment. It is a moment-to-moment awareness where time slows down where you can actually focus on the task or situation that is present. Through mindfulness meditation, you are trying to achieve a mind that is stable and calm, and with practice, you will be developing and strengthening your mind in becoming calm without struggling.”

They don’t need to have special meditation techniques. A 5- to 10-minute meditation can work wonders.

  1. Employees Feel Better

In line with the first benefit, employees who feel better and happier tend to do their jobs more productively and effectively. A study also shows that employees who meditate can stay focused for a longer time and are less prone to any distraction. With this, meditation also helps in multitasking.


  1. Improved Communication

A person with a clear train of thought expresses clear messages. Coherent and concise communication between an employee and a manager is crucial to achieving a smooth-running and complication-free business operation.

With clear communication, employees can understand instructions faster, fix issues or problems immediately, and relay information much more quickly. Meditation helps a person to relax and clear their mind, and it brings a lot of benefits in the workplace.


  1. Increases Loyalty

Companies that offer meditation or wellness programs for their employees show they care about everyone’s emotional and mental health. From this, managers can gain their employee’s trust and loyalty. Loyal employees stick with a company for an extended period.

Simple Ways To Meditate At Work

Meditation does not always require applications or types of equipment. You can follow these simple steps to achieve relaxation and clarity.

  • Sit comfortably in your chair or lie down if your company has a lounge where you can rest.
  • Close your eyes.
  • Breathe deeply and observe a rhythmic pattern.
  • Be mindful of your breathing. Focus on each breath.
  • Be present by focusing on the sensations and sounds around you. As you become more focused, your mind will be less distracted.
  • Experiment with repeating a silent mantra. You may create your mantra or phrase to repeat during meditation. Something as simple as “Relax” or “I can do this” will do.

Meditation Apps You Must Try

We have gathered the best apps for meditation with the best quality, reliability, and great reviews.

  • The Mindfulness App
  • Headspace
  • Calm
  • Buddhify
  • Sattva
  • Stop, Breathe & Think
  • Insight Timer
  • 10% Happier
  • Breathe
  • Omvana
  • Simple Habit
  • Meditation and Relaxation Pro

Employers should give their workers a chance to start meditating. They will appreciate you for inspiring them to pursue happiness in this fast-paced world.

“Contrary to what many people believe, having a mindfulness meditation practice is not just for the most spiritual, disciplined, or mentally focused among us. It doesn’t require a magical (some might say impossible) ability to clear your mind and keep it that way for hours on end. You don’t need to be a master yogi or even own a yoga mat. Mindfulness is not just for others—it’s for me, and it’s for you, too! – Caroline Sweatt-Eldredge, LPC.

Here Are The Ways You Can Meditate Before Bed

Busy people, most notably students, employees, and businessmen, are often deprived of time. Even a short activity outside of work or school during the weekday is impossible.

Meditation is possibly one of the most effective ways to quickly reduce body tension and mental stress. However, this does not mean that one should enroll in formal meditation classes to avail of its benefits.

Anyone can do this in the comfort of their homes. Sometimes, the best time to do it is right before you sleep.

Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Take a deep breath and get ready to relax.” – Aaron E. Kaplan, PsyD.

Here are some ways you can meditate even on your bed right before your usual sleeping hours.


Turn On The Music And Reflect

Look for relaxing instrumentals that you can play while you do this quick meditation. All you need to have are a phone, speakers, and a dimmed room.

Check the room’s temperature and start playing the music softly. Find a suitable spot to do the Indian pose, close your eyes, and steady your breathing. You can ask yourselves questions to ponder on. You can also talk to yourself. Remember: this is about getting to know your inner self.

This activity can only take 5 minutes of your time. First-timers can even feel their intense emotions lower down a bit after the exercise. Don’t worry because the benefits of meditation will compound as you go on.


Listen To Guided Meditation

If you are too tired to think about the steps of meditation consciously, you can always resort to a guided one from the Internet. Video-hosting sites (such as YouTube) offer free audio guides for you to follow. Dr. Albina Tamalonis, PsyD, is an expert in guided meditation. She writes in one of her articles, “In what I call active guided meditation, the guided meditation evolves into a more complex and personalized trance. From my long experience with trance work, I have found that it is very important that the person is stimulated to action beyond the guided meditation. I guide you into a meditative state with a myriad of methods where you’re able to slow your mind down, focus inward on your thoughts and feelings, relax your body, and accept individually tailored ideas to help you.”

Looking for audio meditation is easy because you will feel that an expert is telling you what to do and what to think of. Most of these instructional audios also play soothing background music and soft sound effects. You can find guided meditation audio with background sound effects of sea waves, the rustling of the leaves, or even the sound of falling rain.


Read Instructional Materials Provided On The Internet

The Web is full of instructional materials that professionals themselves crafted for the benefit of the users. You can peruse these step-by-step resources if you want to make sure that the meditation you are about to do is right for you.

Note that meditation, regardless of how long you are doing it, usually brings benefits which can be equated to a full-blown vacation getaway if correctly done over time. Your goal is to figure out the part of the body where you are most tense. Then communicate with your mind, identify your feelings, and let go of the intense emotions. Try visualizing a large box where you can put all your feelings. It might be symbolic, but it can be a useful relaxation hack.

Formal meditation practices are not always possible for people whose schedule is often jam-packed. Meditation is also definitely not a fancy thing that only the privileged people can avail of. When you have practiced a lot of times, meditation can be a natural cure for stress and anxiety. Starting tonight, before bedtime, is an excellent beginning.

“When we are engaged in meditation or self-reflection, the object of our observation is the self. What you will see within yourself depends on how you look. The attitude and state of mind that you bring with you into your mindfulness meditation practice directly affects the degree to which you will benefit.” – Laura K. Schenck, LPC. 


Meditation and Counseling Made Effortless Online


There are times that we feel all alone as if the world has turned its back on us, times that we could no longer see the path of success and development. Having these feelings is genuinely saddening that we tend to become depressed. An outpouring of negative thoughts continues to take in. Our ability to think with reasoning becomes paralyzed, our mind becomes preoccupied with unwanted and unimportant things that are causing anxiety to occur and lose our focus at the end. This is how our mind becomes distressed when there are some issues in life that we did not see coming thus making us blinded by negative thoughts. Dealing with this kind of emotional struggle is genuinely a difficult one. Our focus becomes distracted during this trying time; hence, it is difficult for us to identify what should come first because of so many things that have filled our mind.

Randy Withers, LPC, once wrote in his blog, “Many people experience symptoms of depression at some point in their lives, but the difference between feeling a little depressed and having major depression is the difference between a firecracker and a nuclear bomb.”




8 Types Of Yoga: Which Is The One For You?

Yoga has evolved since it began in ancient times. In this modern-day, there are more than 20 forms of yoga invented for everyone. But here are the eight basic types of yoga to make it easier for you to determine which is the one for you.


Hatha Yoga

Hatha yoga is known as a basic introduction to yoga. It features slow and gentle poses focused on breathing and relaxation. If you are a beginner looking where to start or you just prefer a more relaxed yoga session, this is perfect for you. It is not the most strenuous of yoga forms, but it will leave you with a relaxed body and a clear mind.

In an article written by Deborah Koshaba, PsyD, she stated, “There is a growing body of research to back up yoga’s mental health benefits. Yoga increases body awareness, relieves stress, reduces muscle tension, strain, and inflammation, sharpens attention and concentration, and calms and centers the nervous system.”

Vinyasa Yoga       

Vinyasa yoga comprises of connected movements and poses, followed by synchronized breathing. It is meant to be fluid and energetic. Upbeat music will be played to accompany this dance-like yoga. You will transition from one pose to another and learn how to link your breathing with movement. If you want a dynamic form of yoga, this is the one for you.


Ashtanga Yoga

Similar to Vinyasa, this type of yoga also encourages you to synchronize breathing with movement. However, Ashtanga yoga has a more traditional approach. Classes are usually silent. Moreover, the sequence of the poses, from start to end, is always the same. Ashtanga yoga is for those who are familiar with fast-paced, vigorous workouts.

“The practice of ashtanga yoga,” wrote Tracy Ochester, PsyD, “asks much of its devotees. In response, we develop “grit”, a quality of determination and perseverance fueled by a deep passion for the practice and its effects. Ashtanga practitioners quickly discover that our behavior in everyday life impacts our practice.”

Bikram Yoga

A guarantee of this type of yoga is you will sweat a lot. Bikram yoga classes are in artificially heated rooms, where the temperature can go up from 95 to 108°F. This temperature can aid you in doing flexible poses. It also encourages you to sweat, which expels toxins from your body. If you are up for a good workout that can detoxify your body and mind, Bikram yoga might be fit for you.

Iyengar Yoga

Iyengar yoga is all about the details. The focus of this yoga type is on precision, alignment, and breathing technique. Yoga props will also be involved. These props serve to improve posture and reduce the risk of injury.

Classes are usually held at a slow pace, allowing the students to learn the poses at their own pace. Iyengar yoga is suitable for people with an injury, chronic condition, or under rehabilitation.


Kundalini Yoga

Known as one of the oldest forms of yoga, Kundalini is for your inner energy. Movement and breathing are linked together with meditation and chanting. This form of yoga is designed to tap into your seven chakras. It starts from the base of your spine to the rest of your body.  It also awakens your creative energy. For those seeking tranquility within the body and mind, Kundalini yoga is for you.

Jivamukti Yoga

Jivamukti is a combination of Vinyasa-style movements and Sanskrit teachings. The theme of the classes changes every week. After the lessons, you will leave with new knowledge about yoga. If you are into physical fitness, meditation, and learning, this is the type of yoga for you.

Restorative Yoga

“…”Many of the trainees in our teacher-training program brought Restorative Yoga into their
psychotherapy sessions, with tremendous results. Several psychotherapists contacted me to say that the fifteen minutes in which they did restorative poses without processing was incredibly powerful, but in a way that differed distinctly from the verbal breakthroughs they experienced.” – Bo Forbes, PsyD.

This type of yoga is the best recommendation for those who want to relax amid their busy lives. Also known as Yin yoga, it is slow-paced and meditative. It is done with props to help in holding the poses. Restorative yoga can help you in letting go of stress after a long day.

Starting on yoga might be confusing at first. But remember that it’s best to go back to the basics and pick the routine that suits your lifestyle.